This is my post workout meal:-
I start by drinking a bit of my sports drink followed by a glass of chocolate milk*
I then have some biscuits and a sugary fruit juice.
Next comes a Cheese toast.
After this I have some pancakes & honey.

I feel this makes of a good post workout meal.
What are your views and what is your post workout meal??

*Chocolate milk has been proven to have the perfect ratio of protien to carbs and is easilly digestibe so mkes of a great post workout meal.

Great idea!

Chocolate milk is an excellent option as it happens. It's by no means perfect (processed food never is) but it's easy to get and it works Post Workout (PWO).

The rest of your meal is good too Dhruv. It gives you protein and carbs right when your muscles need it.

If I was being super critical I would say that you probably need more lean protein and less fat PWO. Beans, quinoa or chickpeas can all do a job there (and are a good carb source too). I would also say you shold focus more on whole foods not processed stuff like bread, cheese and biscuits. But don't let that put you off.

To compare, here is what I do:

During intense workouts I drink a PWO shake. During lower intensity workouts under an hour (like skills work) I drink water.

1-2 hours after training I eat a meal high in carbs and protein with a small amount of fat for example:

• Chicken with garlic, tomatoes and chickpeas, cucumber on the side.
• Lean beef chili and rice.
• Porridge oats with skimmed milk, cinnamon and mixed berries.
• Chicken with quinoa and spinach topped with lemon juice
• Homemade pizza topped with veggies, beef and pinapple
• Homemade meatloaf with green veggies

Some of those take a couple of minutes to prepare, others need longer. I also usually keep a stash of home made energy bars (made from oats and protein powder) and plenty of fruit around for when I'm in a rush or travelling.

Hi, thanks for the suggestions.
How will a homemade club sandwich consisting of - bread, mayonnaise, egg & chicken do?

P.S. The chicken and egg are both In boiled form and not fried etc. so there is no extra fat.

I would ive that a solid 7 out of 10.

It has high carb, low fat and high protein so it hits all those. Plus you have some veg in there. Excellent.

The bread and mayo are both processed foods so would be better if they were whole foods such as beans, rice or potatoes. You don't mention the quality of the chicken but organic free range breast meat is better than reformed or with skin on and pumped with water/dextrose.

I prefer red meat and dairy PWO for the vitamins and I also stack in some veg and fruit for that reason. Lettuce is not the most nutritionally dense vegetable but it's way better than nothing.

Altogether a solid choice though.

Hi David. Can you give me tips on a good vegetarian diet?

Pretty much the same as a meat eaters diet. Eat plenty of fruit and vegetables of various colours. Get a decent amount of protein in and avoid processed foods at all costs.

Hi David, I m a veggie too...

So any ideas on what would replace the meat and chicken in your meal to mine to cover protein requirements.

Good question. Do you eat dairy?

Would've thought the question would be 'do you eat eggs?'?

Yes, David. I eat all the dairy products as i m a veggie not a vegan. I eat products with egg in it so call it eggitarian but raw cooked egg.

That makes things easier then! Eggs are an superb source of protein, so make sure you get plenty of eggs in. Milk and cheese are OK too. Another good source is beans but they are not a complete protein so you may need to combine them with other foods to get the full amino acid profile. Rice and quinoa are also good sources of protein. Combined with plenty of fruit and veg and healthy fats and you have a great diet!

Brown rice tends to be better on the vitamins front too, forget whether it has more protein or not though.

David, do you have a set meal plan for each week written up at home?

Also do you have a favourite resource for these nutritional meals?

I used to do that, but I have learned how to keep it in my head now. I think if you have a nutrition goal it's important to plan and track what you eat for a while at least. You can always stop when you get the hang of it.

As for you 2nd question I refer to my well thumbed copy of Precision Nutrition. Enough recipies for a lifetime in there, and Dr. Berardi has another recipie book out too if that's not enough. It's the only nutrition advice I have reccommended.

annoying you have to pay for it though

Well until the communists take over that's the way the world works I'm afraid.

I read in a fitness magazine that peanut butter on toast is an excellent PWO snack, it said it was equivalent to a protein shake.

No. it isn't. But it's OK. Not enough protein in my book.

I always have a saucepan of lentil and vegetable soup knocked up on the stove for post workout or whenever I need to eat in a rush.

Has everything you need, protein, fat, and carbs, tastes good and can be heated up when you need it. Great option for veggies (I'm not one, but its nice and easy and cheap).

Can post the recipe if anyone is interested.

Please do. Sounds tasty.

Pete’s Lentil & Vegetable Soup

Ingredients

2 Large Onions, Peel & Roughly Chopped
3 stalks of celery, washed and roughly chopped
2 large carrots, peeled, washed and roughly chopped
2 cloves of garlic
200g (165g drained) tinned sweetcorn
250g red lentils, washed
500g passata (fresh or tinned plum tomatoes work just as well)
2 ½ pints of vegetable stock made up from stock cubes
2 teaspoons of SMOKED paprika
1 tablespoon of balsamic vinegar
1 ½ tablespoons of olive oil
1 knob of butter
1 squirt of tomato sauce
Salt & Pepper

Method

Heat olive oil in a large saucepan
Add onions and butter and cook for a couple of minutes on a low to medium heat
Add celery and carrots and cook for a few more minutes
Add garlic and cook for a further minute
Add vegetable stock, passata, balsamic vinegar, tomato sauce and smoked paprika
Bring the heat up to high and get the contents to near boiling and then add the lentils
Bring to a gentle boil and then let everything bubble away for 15 minutes on a low heat
After 15 minutes, whack in the sweetcorn and bubble for a further 5 minutes
Season with salt and pepper – lots of black is good
Blitz with a blender stick

Garnish to serve:

Garnish? Don't be a plonker - stick at the back of the stove and heat up a portion as you need it, great food on the go. There is nothing in it like meat or dairy that will go off, so you can use it over a few days. Stick it in the fridge overnight on warmer days though.

Boost the protein content by eating with some strips of pastrami or chicken. You can't go far wrong.